{"id":3989,"date":"2015-04-13T13:33:01","date_gmt":"2015-04-13T18:33:01","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3989"},"modified":"2015-04-13T13:33:52","modified_gmt":"2015-04-13T18:33:52","slug":"endurance-week-4-12","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3989","title":{"rendered":"Endurance Week 4.12"},"content":{"rendered":"<p><strong>Sunday: <\/strong>Run 75 min @ 13.1 mile pace<\/p>\n<p><strong><!--more-->Monday: <\/strong><strong>Strength:<\/strong> 1 \u2013 1 \u2013 1 \u2013 1 \u2013 1 \u2013 1 \u2013 1 Back Squat<br \/>\n<strong>WOD<\/strong>: 21-15-9<br \/>\nDeadlift (205\/115)<br \/>\nBurpees<br \/>\nPull-ups<\/p>\n<p><strong>Tuesday:<\/strong> <strong>Long Interval:<\/strong> 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest<\/p>\n<p><strong>Wednesday: <\/strong><strong>Strength:<\/strong> 5 x 5 strict pull-ups, strict dips<br \/>\n<strong>WOD<\/strong>: 1\/2 Cindy:<br \/>\n10 minute AMRAP:<br \/>\n5 Pullups, 10 Pushups, 15 Air Squats<\/p>\n<p><strong>Thursday:<\/strong>\u00a0<strong>Short Interval<\/strong>: 2-3 x TABATA (:20 hard on, :10 off for 4min), rest 4 min after each TABATA;\u00a0 goal is to match total distance for each TABATA<\/p>\n<p><strong>Friday:<\/strong> <strong>WOD:<br \/>\n<\/strong>3 RFT:<br \/>\n15 cal row<br \/>\n15 clean and jerks (115\/65)<\/p>\n<div id=\"iLikeThis-3989\" class=\"iLikeThis\"><span class=\"counter\">2 <a onclick=\"likeThis(3989);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sunday: Run 75 min @ 13.1 mile pace 2 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192,10],"tags":[],"class_list":["post-3989","post","type-post","status-publish","format-standard","hentry","category-endurance","category-your-wods"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3989","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3989"}],"version-history":[{"count":5,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3989\/revisions"}],"predecessor-version":[{"id":3994,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3989\/revisions\/3994"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3989"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}